A Lean Life

Body Types: Which One Are You?

Body Types

Body Types

There are different three body types, and we all fit in to one.  And sometimes we fit into a combination of two different types.  The three different body types are:

  • Endomorph
  • Ectomorph
  • Mesomorph

Determining your body type is important as it will affect your fitness and nutrition plan. If your naturally chubby like most of us (it’s a curse!), then you need to be very carb-conscious in your diet.  On the other hand, if your lean and skinny and have difficulty putting on muscle, then heavy-duty protein is in your future if you’re trying to build a solid physique.

And if you’re naturally lean and muscular without a lot of effort, well, we really don’t much like you!  You are blessed and have what the rest of us want. By my experience both in and out of the gym, there are very few mesomorphs out there…most of us have to really work at it.

Your Body Type and What it Means

Here is the run down on what your body type means, and how it impacts your fitness life as well as your diet:

Ectomorph

Ectomorph Body Type

Ectomorph Body Type

Appearance – Lean and long; generally skinny in appearance

Gym – Difficult to build lean muscle; should focus on compound movements that work multiple muscle groups like squats and deadlifts (as opposed to isolation moves like bicep curls); compound movements also provide a hormonal boost to help build muscle; lots of cardio can be a hindrance to building muscle, as you generally need to be in calorie excess (not deficit) to build muscle.

Diet – Eat a balanced, nutritious diet consisting of carbs, protein, and fat, and don’t have to worry about carbs (bread, pasta, potatoes, etc). To build a lean, muscular physique really important to eat protein with every meal, and also drink a high protein shake after your workout [mix a few scoops of whey protein power like Muscletech with 8 oz whole milk], and drink the shake within 30 minutes of your workout ending.  Should really consider two high-protein shakes per day.


Endomorph

Endomorph Body Type

Obesity – A National Epidemic – But Fixable!

Appearance – Generally pear-shaped; tend to be overweight or even obese without proper fitness (yep, that’s me in the photo before a workout and diet plan); what most of us are (65% of U.S. population is overweight or obese); the good news: all controllable with a specific diet and solid fitness plan. Endomorphs also generally have larger bone structure, so if have two men who are both 5”10” tall with identical body fat %, the endomorph will likely outweigh the ectomorph by 15 pounds.

Gym – Good, balanced attack in the gym; in the 30 on 3 workout plan, do 15 minutes of resistance training and 15 minutes of cardio; do not want to skip cardio.

Diet – A very low-carb or no-carb is a must to maintain a healthy weight; focus on a diet high in lean meats and vegetables (see these foods here).  Unless you are doing 30-60 minutes of cardio every day, then you must be very carb-conscious.  Carbs are the kryptonite to a healthy weight for an endomorph (by carbs we mean: bread, pasta, potatoes, etc).


Mesomorph

Mesomorph Body Type

Mesomorph Body Type

Appearance – Athletes; very good physical shape; lean muscle; high metabolism.

Gym – Balanced workout program with resistance training and cardio. Mesomorphs build lean muscle quite easily, and can develop an impressive physique without even being a gym rat.  It is akin to the genetic lottery.  However, don’t take fitness and training for granted, for as you age things will not always be quite as easy.  Develop and follow good habits.

Diet – Focus on an even balance of proteins (lean meats), complex carbs (whole grains, vegetables), and healthy fats (olive oil, nuts etc).  Don’t need to avoid carbs, but also don’t take clean dieting for granted. A clean, nutritious diet is important for mesomorphs (just like everyone else) to maintain excellent long-term health.

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